Thursday Recipes

It's almost the end of the week. If we made it this far, we can make it a little farther.

Here are today's six yummy recipes, including Teriyaki Turkey Burgers and Baked Cajun Chicken. Enjoy!

MANGO SALSA GRILLED CHICKEN BURRITO BOWLS

This is from Old El Paso, and begins, "Burrito bowls are a delicious and hearty option when you want to serve up a family meal fast. Plus, with an Old El Paso™ Chipotle Chicken Burrito Bowl Kit, you can make a restaurant copycat burrito bowl without leaving the house (and for cheaper!). Cilantro lime white rice, chipotle seasoning mix and queso blanco sauce are included in the kit, helping you bring extra flavor to dinner hassle-free. Top with a colorful and fresh homemade mango salsa over the smoky grilled chipotle chicken. Dig in! This summer-ready bowl makes every bite delicious."

Prep Time: 40 minutes; Total Time: 45 minutes; Makes 4 servings

To view this online, go to https://www.oldelpaso.com/recipes/mango-salsa-grilled-chicken-burrito-bowls.

Ingredients

Mango Salsa

1 medium mango, peeled and cubed 1/4-inch (about 1 cup)

1/4 cup chopped red onion

3 tablespoons chopped fresh cilantro leaves

1 medium jalapeño chile, seeded and finely chopped

2 teaspoons lime juice

Bowls

1 package Old El Paso™ Chipotle Chicken Burrito Bowl Kit

1 3/4 cups water

1 tablespoon butter

2 tablespoons vegetable oil

2 boneless skinless chicken breasts (8 oz each)

1 avocado, peeled, pitted and chopped

Lime wedges

Preparation

In medium bowl, stir together Mango Salsa ingredients. Cover and refrigerate until ready to use.

Heat gas or charcoal grill.

In 2-quart saucepan, add rice (from burrito bowl kit), water and butter. Heat to boiling, stirring frequently. Reduce heat; cover and simmer about 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand 5 minutes.

Meanwhile, in small bowl, mix seasoning mix (from burrito bowl kit) and oil. Brush seasoning mixture onto both sides of chicken breasts.

Place chicken on grill over medium heat. Cover grill; cook 10 to 14 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F in center). Transfer to cutting board; let stand 5 minutes. Cut chicken into thin slices.

Divide rice among 4 serving bowls. Top with chicken, mango salsa, avocado and queso blanco sauce (from burrito bowl kit). Serve with lime wedges on the side.

Expert Tips

Want to know how to dice a mango like a pro? First, stand the mango stem-end down, and hold it in place. Look for two wide sides or “cheeks.” Starting at the top, place knife about 1/4 inch from the widest center line, and cut down through mango, cutting around the flat seed in the center of the fruit. Repeat with opposite remaining wide side. Cut the flesh of wide sides by slicing them in a cross-hatch pattern, making sure not to cut through to the skin. To remove mango pieces, push skin inside out, cut mango pieces fan out, and then cut pieces free from the skin. Cut two remaining narrow sides from the pit by cutting around the pit. Peel and cut mango pieces.

When using raw red onions, rinsing chopped onions under cold water helps take the "bite" out of the otherwise strong flavor.

Nutrition: 1 Bowl: Calories 580 (Calories from Fat 190); Total Fat 21g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 75mg; Sodium 1100mg; Total Carbohydrate 64g (Dietary Fiber 6g, Sugars 16g); Protein 33g

% Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10%

Exchanges: 2 Starch, 1 Fruit, 1 Other Carbohydrate, 4 Lean Meat, 1 1/2 Fat

Carbohydrate Choice: 4

TERIYAKI TURKEY BURGERS

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of Recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g

Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

CHEESY CAULIFLOWER SOUP

Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2 - Source: Family Circle's "All-time Favorite Recipes"

Find this recipe at: http://diabeticgourmet.com/recipes/html/82.shtml

Ingredients

1 tablespoon olive oil

1 cup chopped green onion

4 cups chicken broth

2 packages (8 ounces each) fresh cauliflowerets

1/4 cup all-purpose flour

1-1/2 cups shredded pepper-Jack cheese (6 ounces)

1/4 cup roasted red peppers

1/2 teaspoon salt (optional)

1/4 teaspoon hot-pepper sauce

Directions

Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.

Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.

Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.

Nutritional Information Per Serving: Calories: 294; Protein: 15 g; Fat: 15 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

Source: Better Homes & Gardens

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat

TURKEY MEATLOAF

Makes 5 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat

MILK CHOCOLATE CRUNCH

Servings: 54 (1-inch) squares

To view online, click http://diabeticgourmet.com/recipes/html/61.shtml>here.

Ingredients

2 milk chocolate bars (7 ounces each), chopped

1-1/2 cups crisp rice cereal

1 cup dark raisins

Directions

Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.

Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.

Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.

Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread